All right guys we're back
WE are we're on part four now of this discussions with the bodybuilding
basics so
we wanted to dive now a little bit
deeper into the nutrition side
the importance of certain factors when it comes to nutrition
but now i thought i'd give you a little bit more insight to what i personally do
when it comes to perhaps advising or nutrition
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| Diet Plan |
Not having specific formula
You have coaches out there that would
obviously prescribe a certain amount of food
depending on body weight activity levels
all those kind of things and i'm straight to the point
i'm not someone that actually has a specific formula i kind of take it as it
is so if someone approaches me and wishes
to you know change their nutritional plan what i will do is i'll get them to show
me theirs so they're current so i understand what food is going in
i understand how much of it is going in you know what they've been able to do
with the current amount of food intake and then i'll ask them obviously where
they wish to go and i'll see if they wish to go in one direction on the
other then i obviously have a start point in terms of an amount of food to play
with it could be a case that i have to change
certain foods i see on there as red flags there might be something i don't
think is necessarily good for them it might be a case that the foods
types and choices they already have are perfect and i just have to play around
with the ratios and the numbers but quite typically most of the time
THE RIGHT TIMINIG:
eating foods at wrong times maybe eating
refined carbohydrates in the evening before bed or perhaps eating too many fats post-workout
so the first thing i tend to have to do
is actually just manipulate the diet in a sense of
what macronutrients go where and in what order so
like i've said prior to this
conversation is there's certain times in a day where certain nutrients
should be present certain shouldn't um post workout being one of them
opportunities where
obviously you want fast rapid uptake of
nutrition you want good quality protein and good quality carbohydrates
with a low presence if non-existing presence of fat so if you came to me in your
post-workout meal with steak
My opinion would be that we would drop that because i want something that's
more rapidly and readily available to digest
so it could be whether it's a protein shake could be um egg whites
it could be lean fish something that's palatable
easy to digest easy to break down and easy to uptake
and other times people come to me and their breakfast might be something that's
almost lacks fat so they'll come to me with a breakfast that's like
literally like egg whites and um
i know say egg whites and oats and if that's the case then i feel like there's
a massive missing um a beneficial window
of fat intake that should be present because
when you first eat in the day your
body's been starved overnight
and if you're gonna eat something that
digests really fast and is rapidly and
readily available
you're gonna be hungry within no time
and secondly also you're gonna get
a little rise again also in your um blood glucose
because obviously carbohydrates in the
presence of low fat are taken up much more easy so first
meal today is something i definitely like to
complement with fats post workout i like to not have fats and then the rest of the meals in the
day i like to tend to have a small amount of fat in the meals if
they're just present in say the meat sum so if you're eating chicken there's
obviously a certain level of fat content
in there if there's if you're eating beef there's a certain level of fat
content in there
if you're eating even oats there's a
certain level of fat content in there so
i kind of let those fats just be present
throughout the meals so a simple
structure would be say meal one
you'll have your protein your
carbohydrates and an additional fat
source so something i decide to add
whether it's a nut butter or whole eggs
meal 2 would then have
the presence of fat but it would be only
from meat
so it would be maybe chicken and rice
milk 3 would be very similar as well
being meal 3 for me typically would be a
pre-training meal for most people
because i like to have people train
if i was in charge around about the
middle of the day maybe to early
afternoon
i think people perform best after two or
three meals they're not too full up but
they're also not hungry
um batman if it is pre-training then i
would add an additional
fat source as well only a small amount
just to slow down the update that food
to sustain the energy so that you are
nice and steady
when you train obviously after training
again like i said prior to this
we would go for an optimal very fast
uptake of carbohydrates and protein with
the lack of fats
so you could have whey protein clustered
extreme
eaas anything like that whatever's going
to be really really readily available
and uptake and quick
after that meal then i'm happy to
introduce
the same foods as i would have say in
two so again you could have your chicken
in your rice
so there's presence of fat but not
masses and then let's say the meal after
that's going to be your bedtime meal
that's when i would then incorporate
another additional fat i've added again
so it could be
from a direct source such as nuts peanut
butters nut butters eggs you name it
fattier version of steak so you can have
a ribeye something like that
because the reason i do that again
before bed is for sustained release
slow digestion you're gonna be asleep
for a good seven to eight hours
so you want something that satiates you
and keeps you from being hungry
so that's a typical training day we'll
run through that one more time very
briefly
five meals a day meal one pro fat carb
meal two
ideally pro carb meal three a little bit
of pro
fat carb into training you can have your
aminos if you wish
post workout pro carb
meal after pro carb meal after pro fat
carb
okay and then rest days rest days are a
little bit different because obviously
you're not training so you don't have to
be as um
particular with your nutrition around
you're going to have a nice even amount
of food throughout the day
so i would have pretty much the same day
when i start with a pro fat
carb mill i would have most of the day
looking like mill two from the training
day which is just
kind of pro carb i'd have that run in
pretty much all the way up to the
evening before bed
and then i would introduce that pro fat
carb meal again before bed
for the same reasons as i had them on
those two days as well
um in regards to
if you're cutting where do you pull
calories from do you put it from fats
you put it from carbohydrates you pull
it from protein
it really depends how you're performing
because it comes down to performance
factor
if someone's struggling in the gym and
they find it really difficult to train
the last thing i want to do is start
pulling carbohydrates because that is
their fuel
so i would i'd usually opt for pulling
away from some of the fats because
they're not going to notice the fat drop
as much as they're going to notice the
carbohydrate drop
they need the carbohydrates for energy
within resistance training
that's just the way it is so if you come
to me and you're flagging and you're
really really struggling
i might even pull some of your fats away
because they're nine calories per
gram and put some carbohydrates back in
which are only four calories per gram
but it will not exceed the calories that
were there prior
so you're actually still in more of a
deficit than you was prior
but you're doing better off because
you've got slightly more carbohydrates
in your diet slightly more energy and
feeling a little bit more
um let's say energized um
further into the diet obviously again
you need to keep putting calories
they're going to come from somewhere
there will be a point when you do need
to pull carbohydrates you can't avoid it
so my my opinion on this would be poor
carbohydrates away from the moments of
activity
obviously if you're training in the
middle of the day you want to keep your
carbohydrates around that meal
opt for a pre-training and a
post-training carbohydrate
intake so that you're energized for the
workout but also you'll focus on
replenishment
and then other meals in the day can
actually have a lower carbohydrate
intake
and you won't suffer too much
bulking
obviously if you're the other way around
you're trying to put muscle on trying to
get big
um you still need to be considerate of
the amount of carbohydrates and fats
you're taking in like i said
on the first video did we can't just
pile it in um because if you pile it in
and you end up getting too heavy too fat
too soft
you will get into a trouble point where
your body finds it difficult to put
muscle
on so again
don't have your fats too high in the
beginning i would i would still consider
only having my fats around
for me personally on my body weight
around about 80 to 100 grams a day
and i'm a 290 pound man um
i wouldn't opt for um being a greedy
bastard with carbohydrates and trying to
aim for a thousand just because the
number sounds good
i would literally work on for someone my
size
probably around about 600 grams carbs a
day 500 carbs a day
and i would then take it from there so
run that for a couple of weeks
get some physiological data get some
feedback see what happens in the gym see
what happens with your physique
then take it from there i always rather
go in a medium number than going at a
high or a low because if you're going at
a low
sometimes you can have a real dip and
it's quite um
detrimental to your you know
psychological kind of output towards
training
because there's nothing worse than going
in the gym and feeling like you're
you're unable to perform but then
there's also this other end of the
continuum where i don't want you to eat
so much
you'll put off of eating food so if you
go in a nice middle number
see how your body copes spend a few
weeks at that point and see how your
body adjusts because adjustment is
something that will occur
then take it from there because if your
weight sticks and you're still trying to
get heavier obviously and get stronger
then there will be the need for an
increase in calories and
the increase in calories can come from
the carbohydrates that are around the
training window so the opposite
of the diet so when you're dieting you
pull
you know you pull everything from around
training and keep you keep the pre and
post training carbohydrates high
same in the off season if i was to start
putting carbohydrates in more
i would keep the rest of the meals in
the day a bit flatter and i'd rather
fill up the two meals around training
because that's when you're gonna spend
expend the most energy if you're gonna
expend the most energy around the time
then it's most likely that you're gonna
be able to utilize most of that energy
that's been um
taken in via food so you have to be
smart
i wouldn't want to just put someone on a
massive breakfast just because they're
bulking because if they eat a huge
breakfast
that might on set problems for the later
part of the day
if you're unable to digest that first
meal on time meal 2 is going to be late
meal free is going to be late meal
four's gonna be even late afternoon
five's gonna be even later by the end of
the day you're playing catch up
so portion control is is really really
something you have to consider
um the pre-training mill even though it
can be quite big
by the end of the workout if you've
trained hard enough and intense enough
you should have pretty much run through
it um i wouldn't eat just before you
train again i wouldn't advise that
let that meal digest for an hour an hour
and a half before you train
then once you train you'll notice by the
end of that session you should be
on the verge of being hungry again
because of the exercise
that's the perfect scenario then you can
eat that post-workout meal because
you've had enough time to digest the
previous one and use it as energy
and then the rest of the day should run
pretty smooth
if you do really struggle even with
breakfast then like myself i would
always suggest perhaps doing
cardiovascular activity in the morning
prior to meal one
off-season or not because it always
helps to stimulate the appetite it's
great for insulin sensitivity
it's great for keeping your you know
your mind in a good place and it's
healthy for you
so the ideal day for me for bulking
would be
cardio meal meal meal
train meal meal bed
okay um any other particulars that you
wanted to cover on chris on that because
we've gone into this kind of factors
that determine where do you introduce
food when you take food away
um some people
try to run different styles of diet
obviously that's some people like the
high protein rest days
yeah what do you think about what do you
think about separating carbs and fats in
meals so if you're having like a pro fat
meal and then the pro carb meal would
you keep it
mainly i i used to so so i used to do
the whole
not mixing the macronutrients between
fats and carbs but i see no reason to
not now
um as long as you're not just exceeding
a certain amount of fats
so i'm not going to have a a meal of you
know rice and chicken if it's going to
have 60 milliliters
of olive oil with it there's just no
need you literally supplement the the
fat
to help with the uptake of the
carbohydrates so i would put the fat in
the milk
purely to slow down the uptake of the
rice
it has a purpose it's not there just for
calories it's there for a purpose in
order to control the amount of
spike i get in my insulin so that my
blood sugar remains in a very positive
place
um i find if you don't have fats present
like and when i say fats present there's
enough fat even in a piece of chicken
breast
to stop it from being really quick but
if you ate a bowl of rice on its own
then you might notice fluctuations in
blood sugar so
as long as the the meals you're eating
contain fat in some form or another
you're probably going to feel pretty
balanced energy wise all day but if
there is something like egg whites that
you're eating that literally have
zero fat in there then i would probably
encourage someone to add
an additional fat whether it's from a
whole egg or something just so that
they have a nice steady uptake of of the
carbohydrate and it doesn't digest too
fast
um make you it can make you feel a bit
sweaty it can make you feel a bit um
lethargic because you do certainly get a
surgeon in sort of insecure
insulin secretion when you have a
carbohydrate alongside something that's
very easy to digest
um in terms of a protein i've noticed
that post workout for example if i have
a simple carbon and a weight shake
within the hour after that
i'm pretty much sweating in hypo because
it's so easy to digest
it's gone so the fats are a great way to
negate that occurrence happening during
the day especially if you're active
so this is where actually this is this
is a good actual topic because if you're
someone that's an extremely active
person
you can afford to have fats literally in
every meal present in order to stop
that blood sugar elevation occurring
from carbohydrates
so if you're a scaffolder if you're a
physical person
i personally in every one of your meals
of the day would have some olive oil or
something present
versus someone who maybe sits in their
house all day because someone that sits
on our house
it doesn't need the excess calories plus
they're not moving enough to warrant the
need
of the um the fats um pro fat rest days
as well this is something we used to do
i used to virtually have no carbs on a
rest day
my mindset has changed on that as well
because i think
people under value the importance of
carbohydrate for metabolism health
so carbohydrates being present in meals
keep your body running at an optimal
rate you know you don't have to have
excess
or loads of them but you know 30 gram
servings here a layer of carbohydrates
are certainly going to keep the body
processing
and in a healthy place versus um the
difference
for me if i was to eat just the mildest
just literally pro fat
one or two things is gonna happen i'm
even gonna be really hungry because
it it even hungry because it's not very
big meal
because you know fat's dense and you get
a lot of fat from not having a lot so
you can have literally two salmon
fillets and
you know they'll go in no time and you
won't even notice it
or after a few of those meals
the fat is actually going to block me up
it's actually going to be hard to digest
i'm actually going to feel a little bit
like
back like kind of backlogged
and then that is never a nice feeling
because that feels like digestion isn't
happening properly so
carbohydrates for me are
much better at one digestive
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to being converted into energy so i feel
better
three very easy to manage the amounts
you eat
because it's so easy to measure so guys
that's a that's like a little bit more
of an in-depth
talk on nutrition there um i do notice
that below the
the videos there's a lot of comments on
when to do what with what
new macronutrients when not to what um i
think
the last thing i'll cover before we go
is this is in relation to a question
that came from below
on one of the previous videos it was
about nutrient timing what choices of
foods to have around training
a lot of people ask me is it okay to
have you know refined sugars
either pre or post training um i have
nothing against it
but from a a personal standpoint
i would rather eat an hour and a half
before training
and have a meal that like i said on the
previous segment
contains some fats alongside my
carbohydrates and protein
so i get a very steady surge of energy a
very balanced steady surge of energy
that's going to last
i found in the past that when i have
let's say
sugars um you know
simple carbohydrates pre-training
they dip off very quick i can get to
mid-training if there's no intra workout
you know carbohydrates and feel
quite flat and quite you know almost
burnt out because i've gone through what
i had
again it's all about how fast does a
certain food
get taken in get converted and get used
so i would rather give someone a much
more complex carbohydrate
or a combination of carbohydrates and
fats some time before training
allow it to digest and use that as
energy during training post workouts a
little bit different because you're
literally
looking for a a quick replenishment
of glycogen but also you want
carbohydrates present alongside
other nutrients in order to help pull
them in so
jams um simple sugars
i have nothing against that post-workout
i would never say have that as your
entire post-workout source of carbs
but certainly mixing them has no
issue so if you were to have like
rice cakes and jam i would be very very
with that
i wouldn't ever suggest someone
literally just has jam i literally
jammed out the jar
but as long as the presence of of a good
more complex carbohydrate is alongside
that simple carbohydrate
i have nothing against that post-workout
um
remember the only thing you need to
consider as well is that
with refined foods they do
they do have an effect on how your
stomach
feels and looks and when you're getting
ready for a show
one thing you really need to be at its
best is your waistline
and how it looks and if any of these
simple foods
you know simple carbohydrates from
refined sugars are causing any blow
any distension you have to cut it out
guys because at the end of the day you
don't want to sell yourself shorten show
day
it's all about looking your best and
you'll never get those kinds of bloat
or discomfort from foods like rice it's
just the way it is
so be very cautious be very sensible
be a little bit more lenient in your
offseason of course but when you're
getting ready for a contest
be much more mindful of the food choices
you make
okay all right guys thank you for
listening to that one
um appreciate you listening to the
ramblings of but um
i think we covered a few things there
hopefully you can extract a little bit
of something from
at least one sentence of that but yeah
thanks guys comment below if you want to
know any more on anything in particular
really appreciate it and we'll see you
for the next one of course
